# Reddit's PPL Calisthenics Routine

The most popular bodyweight routine on the internet. Push, pull, legs, and core progressions.

## Boxing Flow & Mobility Opener

Today we'll learn the warmup exercises.

### Workout

- 1 × 1 1-2 Extension & Calf Bounce
- 1 × 1 3-4 Rotation & Heel Pivot
- 1 × 1 Duck & Weave into 5-6
- 1 × 1 High-Low 1-2s
- 1 × 1 1-2-3 (2-1-4) Hold


## Push

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

### Strength Work


### Workout

- 1 × 5-8 Push-Up (Wall)
- 1 × 10-60s Parallel Bar Support Hold


## Pull

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

### Strength Work


### Workout

- 1 × 5-8 Scapular Pull-Up
- 1 × 5-8 Row (Vertical)


## Legs

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

### Strength Work


### Workout

- 1 × 5-8 Squat (Assisted)
- 1 × 5-8 Deadlift (Romanian)


## Core

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

### Strength Work


### Workout

- 1 × 10-30s Plank
- 1 × 10-30s Copenhagen Plank (Assisted, Knee-Supported)
- 1 × 8-12 Reverse Hyperextension - Bench